Did you know that more than one in three American adults is living with prediabetes—and many don’t even know it? This condition, where blood sugar levels run higher than normal, can quietly set the stage for type 2 diabetes. While age, weight and family history are well-known risk factors, experts are shining a spotlight on another major culprit: too much sitting and not enough moving.

In fact, being physically active less than 3 days per week can increase your risk of diabetes. Why? Your body needs activity, even a simple walk, to improve the body’s sensitivity to insulin. This helps keep blood sugar balanced after eating and supports a healthy weight. When a sedentary lifestyle is practiced in lieu of regular movement, havoc can ensue on your health. Lorena Drago M.S., RDN, CDN, CDCESshares, “Being sedentary can make it harder for your body to manage blood sugar and often comes with other health risks like high blood pressure, high cholesterol and weight gain. Regular physical activity is one of the most powerful tools to reduce the risk of developing type 2 diabetes.”

Read on to find out why diabetes experts recommend increasing physical activity to decrease one’s risk of developing diabetes.

Why Being Sedentary Can Increase Your Risk of Diabetes

Increases Insulin Resistance

A sedentary lifestyle increases the development of insulin resistance, a condition that makes it more challenging for the body to use insulin properly (the hormone involved in getting glucose out of the blood and into cells for use). Rachel Pessah-Pollack, MD, Faceshares, “Less activity results in less glucose uptake. Over time, the body becomes less sensitive to insulin, forcing the pancreas to produce more insulin. Eventually, this can lead to insulin resistance.” This pattern, long-term, can contribute to the development of type 2 diabetes.

Increases Blood Sugar Spikes After Eating

After you eat, blood sugar rises in response to the food you’ve consumed—that’s normal. The problem is, the increase in blood sugar may be higher if you’re sedentary after eating. It may also take longer for your glucose levels to get back in range. Elevated blood sugar levels, long-term, can affect how your body processes glucose, and over time, lead to other chronic conditions, like heart disease, eye damage, vision loss and even nerve damage. The good news—even a short 2-minute walk, or standing versus sitting after a meal—can help your blood sugar after a meal.

May Lead to Weight Gain & Body Composition Changes

Consuming more calories (aka, energy) than the body needs over time can increase weight gain—in turn, leading to higher body fat accumulation, especially around the midsection. Dr. Pessah-Pollack shares, “If too sedentary for a while, extra fat deposits in the body, especially around the belly and the liver, which furthers the risk for metabolic problems (like increased blood pressure and higher cholesterol) as well as your risk of diabetes.” Remaining sedentary will delay your weight loss goals if you’re consuming more food than your body needs, setting you up for these body composition changes that can also increase your risk of diabetes.

May Increase Blood Lipid Levels

Having diabetes (or prediabetes) increases risk for developing cardiovascular conditions as well. At the same time, research shows longer bouts of sedentary behavior increase risk for cardiovascular disease—a perfect storm, if you will. Drago notes this connection is important, as “Sitting for long periods of time disrupts how the body processes fats and blood glucose—even if you still exercise during the day. This results in your body using insulin less efficiently, higher levels of triglycerides, and low-density lipoprotein LDL, very low-density lipoprotein, and cholesterol.”

The good news is that research shows participating in short bouts of physical activity every 30 minutes can negate these effects—even showing improvements in blood glucose and insulin levels.

Strategies to Decrease Your Diabetes Risk

You don’t have to overhaul your lifestyle overnight. Focus on small, everyday changes you can make that, over time, can have a big impact. Consider adding these four expert-recommended strategies to your lifestyle today.

1. Move more. Start small and gradually increase movement in your everyday life. If you’re stuck behind a desk, make it a goal to stand and walk every 30 minutes. Drago shares, “Research shows people at high risk for diabetes lost about 5 to 7% of their weight through walking just 30 minutes a day, five days a week, cutting their risk of getting type 2 diabetes by up to 58%.” (This was in addition to eating a diet lower in fat and calories).
2. Add in strength training. Focus on two days a week of resistance training—this can have a big impact on reducing your risk for developing diabetes. And no, you don’t have to sign up for a gym—check out some of the great options available online, even using your own body weight. Strength training helps build lean muscle, in turn helping to improve glycemic control and blood lipids while reducing body fat—a win-win for diabetes risk reduction.
3. Maintain a healthy weight. Being overweight increases your risk of diabetes, which is why Dr. Pessah-Pollack suggests a goal of reducing body weight by 5 to 7% through a portion-controlled, reduced-calorie diet and regular exercise. “Try to reduce excess belly fat, which can drive insulin resistance. Meeting with a registered dietitian is a great way to help get yourself on a good path,” adds Pessah-Pollack.
4. Eat a healthy, balanced diet. Diet plays a crucial role in preventing the onset of diabetes. Focusing on eating a variety-filled diet, rich in lean proteins, whole grains, and fruits and vegetables, is a great step in the right direction. Pair food choices wisely (think a protein paired with a carbohydrate, like yogurt and berries) to promote better blood sugar balance.

Our Expert Take

A sedentary lifestyle is a contributing factor that can increase one’s risk for developing diabetes. Although factors like genetics and age are beyond our control, experts emphasize that being active (in addition to a balanced diet and maintaining a healthy weight) can help reduce our risk.

Dr. Pessah-Pollack shares that in making a conscious effort to move more, many health benefits can be seen, including a “lowering of blood glucose levels, improvement of the body’s sensitivity to insulin, maintenance of a healthy body weight, and even prevention of the development of type 2 diabetes from prediabetes.” While 150 minutes per week is recommended, every bit counts. If that number seems far-fetched right now, start with 10 minutes a day and gradually work your way up to the recommended 30 minutes a day, five days a week.